Focaccia vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between focaccia and submarine sandwich?
- Focaccia is higher in folate, iron, and vitamin B1, yet submarine sandwich is higher in calcium, vitamin B12, vitamin C, selenium, and vitamin B6.
- Focaccia's daily need coverage for folate is 18% more.
- Focaccia has 2 times more iron than submarine sandwich. While focaccia has 3.16mg of iron, submarine sandwich has only 1.81mg.
- The amount of saturated fat in focaccia is lower.
We used Focaccia, Italian flatbread, plain and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +74.6% |
| Contains more ZincZinc | +26.7% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains more CalciumCalcium | +388.6% |
| Contains more PotassiumPotassium | +147.4% |
| Contains more SeleniumSelenium | +25.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +246.3% |
| Contains more Vitamin B1Vitamin B1 | +37% |
| Contains more Vitamin B2Vitamin B2 | +12.7% |
| Contains more Vitamin B5Vitamin B5 | +16.2% |
| Contains more Vitamin KVitamin K | +26.7% |
| Contains more FolateFolate | +109.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +17.8% |
| Contains more Vitamin B6Vitamin B6 | +79.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +903.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 138µg | 66µg | 18% |
| Iron | 3.16mg | 1.81mg | 17% |
| Calcium | 35mg | 171mg | 14% |
| Saturated fat | 0.877g | 3.554g | 12% |
| Vitamin B1 | 0.47mg | 0.343mg | 11% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Vitamin E | 1.42mg | 0.41mg | 7% |
| Vitamin B6 | 0.113mg | 0.203mg | 7% |
| Selenium | 15.9µg | 19.9µg | 7% |
| Starch | 15.67g | 6% | |
| Polyunsaturated fat | 0.994g | 1.927g | 6% |
| Potassium | 114mg | 282mg | 5% |
| Monounsaturated fat | 5.67g | 3.716g | 5% |
| Choline | 2.9mg | 29.1mg | 5% |
| Carbs | 35.82g | 20.43g | 5% |
| Protein | 8.77g | 10.52g | 4% |
| Vitamin B3 | 3.67mg | 4.323mg | 4% |
| Zinc | 1.33mg | 1.05mg | 3% |
| Fats | 7.89g | 10.04g | 3% |
| Vitamin B2 | 0.301mg | 0.267mg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin B5 | 0.645mg | 0.555mg | 2% |
| Calories | 249kcal | 213kcal | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Phosphorus | 128mg | 112mg | 2% |
| Fiber | 1.8g | 1.2g | 2% |
| Sodium | 561mg | 575mg | 1% |
| Vitamin K | 5.7µg | 4.5µg | 1% |
| Copper | 0.091mg | 0.084mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 34.02g | 19.23g | N/A |
| Magnesium | 20mg | 20mg | 0% |
| Sugar | 1.75g | 3.18g | N/A |
| Manganese | 0.364mg | 0.354mg | 0% |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | N/A | |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.77 g
Fats:
7.89 g
Carbs:
35.82 g
Water:
45.91 g
Other:
1.61 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +75.3% |
| Contains more ProteinProtein | +20% |
| Contains more FatsFats | +27.2% |
| Contains more WaterWater | +23.1% |
| Contains more OtherOther | +55.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.877 g
Monounsaturated fat:
Mono. Fat
5.67 g
Polyunsaturated fat:
Poly. Fat
0.994 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -75.3% |
| Contains more Mono. FatMonounsaturated fat | +52.6% |
| Contains more Poly. FatPolyunsaturated fat | +93.9% |
